Burn belly fat -
Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.
Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.
Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.
Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.
This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page.
Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.
Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method.
One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.
Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.
The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.
Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.
Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. We all have belly fat, but having too much can harm your health. This article explains the different types of belly fat, how they affect your health….
Losing weight overall is the only way to lose any belly fat in a healthy way. Here are some exercises, eating habits, and lifestyle changes you can…. Working out your upper body and core will strengthen and tone your muscles, but you can't "spot-treat" the layer of fat on your upper belly.
Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science.
Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber. Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources.
And remember that vegetables should always comprise at least half of your plate and be a mix of starchy like potatoes and nonstarchy ones your leafy greens, broccoli, etc. Eating the vegetables first will leave less room for other foods that aren't as healthy, because vegetable fiber is filling.
The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle. In a way, moderate-intensity physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer , stroke , diabetes and heart attacks , but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
Overtraining, though, can be problematic when it comes to fighting belly fat because it can lead to coristol overproduction. Excess amounts of this stress hormone has been found to be associated with belly fat.
Simply walking briskly an hour each day can have an impact by boosting your metabolism, as can adding an incline to your treadmill routine. Here's something else most people probably don't know: Fidgeting is good for you.
It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day.
This means gesturing while you're talking, tapping your foot, just moving around. Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.
Having an active hobby — and if you don't already have one, developing one — is important. Get engaged in some kind of sport, whether it's a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you'll continue to do it.
If your leisure time involves sitting around on the sofa or in a chair, you might actually be offsetting the positive health effects of exercising even if you're working out regularly. Unfortunately, the general understanding of rest is relaxing in front of TV or dining out — what we call "passive rest.
Statistics suggest that out of months in his life, the average man in the U. spends approximately months watching TV, five months complaining about his boss, and five months waiting on hold. Think of the other things you could do with those months of your life. You could find activities that are better for your health and will help keep the belly fat away.
Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way. With sit-ups or other abdominal exercises, you're toning the abdominal muscles but not burning intra-abdominal fat.
The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat.
So if you want to do abdominal exercises, make them part of your fitness routine. Just don't treat them as a substitute for the recommended minutes of weekly moderate-intensity physical activity.
While sit-ups can't "target" belly fat, what they can do is help you burn calories, strengthen your core and develop more muscle. Because muscle is more metabolically active than fat, the more muscle you have, the more calories you'll burn when you're at rest.
You can also try lifting heavier weights and resting less between repetitions, which can promote calorie burning after you leave the gym. Burning those extra calories can help you achieve and maintain a healthier weight in conjunction with regular cardiovascular exercise and a healthy diet.
A recent study of 70, individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds. So far, there is not one single drug that is approved by the Federal Drug Administration for the reduction of belly fat. Supplements claiming a "one trick solution" to belly fat are not strictly regulated, and a lot of the claims made in the ads are not backed up by research.
The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus. And while that's not as simple as swallowing a pill, the benefits will last a lifetime. Losing Belly Fat.
Home RUSH Stories Losing Belly Fat. Share to Facebook Share to Twitter Share to LinkedIn Share via Email. By Judy Germany. In short, no.
Yeah, we were bummed to hear that too. First of all, what is belly fat? There are different types of fat: Subcutaneous fat Subcutaneous fat is the looser fat that lets you "pinch an inch" and can accumulate just under the skin Intramuscular fat Intramuscular fat is found within the skeletal muscles Visceral fat Visceral fat is the packed between your abdominal organs stomach, liver, kidneys, etc.
So, no, there's not. But here's what you can do.
While beelly no magic Energy metabolism and hydration when it comes to losing belly fat, there are budn few lifestyle tweaks you can faat to help meet your bellg. Fermented bread and grains Lui Antioxidant properties a rat dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications. As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails.Burn belly fat -
If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine. Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight.
You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session.
This form of cardio training also incorporates strength training exercises and increases the afterburn effect , allowing your body to continue burning calories after your workout is over.
You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings.
You can lose belly fat but still have a weak core, so strengthening and toning your abs when trying to lose belly fat is crucial, as well.
To make a traditional plank routine more challenging, add in side planks:. Too little sleep —or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to overeat the next day, according to a study in the journal Obesity.
Reduced sleep may also lead to fatigue during the day and less physical activity, which may be another reason why people who don't get enough sleep on a regular tend to gain weight. If you're dehydrated , it can be hard to tell if you're hungry or just thirsty.
If you're craving a midday snack, have a glass of water and wait a few minutes before reassessing your hunger level.
Water also helps food move through your digestive system, lessening feelings of bloating. It's a good idea to keep a water bottle with you throughout the day—and use it. Add cucumber slices and mint sprigs or fresh fruit to your water to infuse flavor.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip meals , you'll begin to experience excessive hunger that can lead to craving less nutritious foods—and lots of them.
You may also eat faster than you normally do after skipping a meal, which may cause you to miss the warning signs that you're full and make you more likely to overeat.
Eating too fast can also add air to your stomach, resulting in bloating, so slow down and chew your food well. Unfortunately, there's no fast fix for belly fat.
However, there are certain things you can do to help speed up the process. Mindful lifestyle changes and a commitment to changing your eating and exercise habits over time are your best bet.
With a little patience and perseverance, you'll be well on your way to a healthier you. Use limited data to select advertising. Create profiles for personalised advertising.
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By Kristina LaRue, RD, CSSD. Reviewed by Dietitian Novella Lui is a registered dietitian and a nutrition and health writer. Reviewed by Dietitian Novella Lui, RD, M. EatingWell's Editorial Guidelines. In This Article View All. In This Article.
What Is Belly Fat, and Is It Dangerous? What to Eat to Lose Belly Fat. Exercises to Reduce Belly Fat. Lifestyle Changes to Reduce Belly Fat. The Bottom Line. Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.
Intermittent fasting has recently become very popular as a weight loss method. One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss.
Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures.
Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases.
Here are 6 simple ways to lose belly fat that are supported by science. We all have belly fat, but having too much can harm your health. This article explains the different types of belly fat, how they affect your health….
Losing weight overall is the only way to lose any belly fat in a healthy way. Here are some exercises, eating habits, and lifestyle changes you can…. Working out your upper body and core will strengthen and tone your muscles, but you can't "spot-treat" the layer of fat on your upper belly.
Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. A Quiz for Teens Are You a Workaholic?
How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 18 Effective Tips to Lose Belly Fat Backed by Science. Medically reviewed by Adam Bernstein, MD, ScD — By Franziska Spritzler — Updated on November 30, Was this helpful? Eat plenty of soluble fiber.
Avoid foods that contain trans fats. Moderate your alcohol intake. Eat a high protein diet. Reduce your stress levels. Explore our top resources. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights.
Limit sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week. Limit consumption of fruit juice.
Eat probiotic foods or take a probiotic supplement. Consider intermittent fasting. Drink green tea. Change your lifestyle and combine different methods. Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 30, Written By Franziska Spritzler.
Nov 29, Medically Reviewed By Adam Bernstein, MD, ScD. Share this article. Read this next. By Kris Gunnars, BSc. The 2 Types of Belly Fat and How to Lose It. By Jillian Kubala, MS, RD.
How to Lose Lower Belly Fat the Healthy Way.
Our product dat Antioxidant properties editor-tested, bellyy. We vat earn a commission through links on our site. Why Trust Antioxidant properties YOUR FITNESS JOURNEY looks nothing like that of the guy on the bench next to you, but your motivations might overlap. Lots of guys work out to gain musclelean down, build confidence, improve athletic performance—more than one reason likely motivates you.
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